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Monday, September 17, 2012

Healthy Start

I have been trying to eat a little healthier and cut out some sugar in my diet starting with breakfast. I saw this idea online and have tweaked it a bit. It's pretty easy to make on a Sunday and then you have something ready every morning throughout the week. I am on my second week of making these and I have to say they do keep you full! This week I added a few extra ingredients to make it spicy. There are plenty of options, but keep in mind the purpose is to eat healthy, so adding meat and cheese adds calories.

Directions:
-Preheat oven to 350 degrees
-Choose ingredients you prefer to use and maybe mix it up, so you have something different every day. chop if necessary.
-Spray pan
-Add chopped ingredients to each cup
-Add about 1/3 cup liquid egg whites or 2 egg whites per cup (depends on the amount of veggies and meat already in cup)
-Bake for 30 minutes.
-Immediately remove and let cool on a rack. Once cool, place 2 in a ziplock bag with no air to keep them all week in the fridge. In the morning, remove from bag and heat in microwave for 1 minute and Enjoy!!

Update Jan. 2017- I have been making these for over 4 years and still love them. My toddler now eats them for breakfast as well. I use full eggs for his. I would highly recommend using a silicone muffin pan. This is the one I use from Amazon. I still spray it really well, but it cleans so much easier using the silicone pan. I do not recommend freezing the muffins. Refrigerate and eat throughout the week. The more vegetables you use the soggier the muffin will be. I layer mine with spinach first, meat, small amount of peppers, egg whites and then sprinkle of cheese.

I JUST made these! They are actually baking right this moment! I'm a terrible cook so I hope I didn't mess them up! I put in: red and orange bell peppers, mushrooms, baby spinach, and ground turkey (that I browned before adding to the mix. Everything was chopped but still took up a bit of room lol so I only added 1/4 cup egg whites to each one. Fingers crossed I didn't screw them up because yours look delicious!!

we are in a middle of a move right now and a lot of renovations with two children packing a house and fixing another I have no time thank you so much for this I really needed it and so did the family! Thanks

I made a version of these with egg whites and whole eggs and I sprayed my muffin pan with pam cooking spray and they stuck so bad to the pan I couldn't get it clean and had to throw it out. Have you had this problem or have any ideas to stop this from happening again?? The same thing happened to a friend of mine so I know it's not just me. I would like to make them again as they were easy and delicious.

I've made a version of these for years. Use the foil cupcake liners then there is not sticking and no mess, ESPECIALLY, if you take care not to get any on the muffin tin. Be sure to remove the foil muffin cupcake liner before nuking in the microwave. There is a paper liner inside each metal liner. You can nuke the egg muffin still inside the paper part of the liner if you wish.

I have made with and without cupcake liners. I prefer without and really spray the muffin tin well with non stick spray. I cool them and then freeze in a gallon ziplock freezer bag. Take out 1 or 2 in the morning. By the time I get to work they are thawed and I just microwave for about 25 seconds.I use green pepper, mushrooms, onion, canadian bacon and a little shredded cheese. Spinach if I have it. Everyone loves them.

Each egg white is about 13 calories. 40 cal for about half a slice of bacon in each cup. And veggies are maybe 25 for the whole lot. If you go meatless, there is probably less then 30 cal in each mini muffin.